Abr 2018
Weightlifting (Back Squat) En parejas repartir any how 6’ AMRAP 20 Back Squats @ 70% 20 Back Squats @ 75% Max Back Squats @ 80% Metcon (Tiempo) -2 ROUNDS- 9’ EMOM M1: 15/12 Cal Row M2: 12/9 Cal AB/Ski M3: 9 Burpees OB Then: FOR TIME 500m Run (AFAP) *No Rest entre Rondas *Anotar peor tiempo de carrera
Abr 2018
Metcon (Reps) ADV (Resto de la clase trabaja la progresión o tecnica del Snatch para el EMOM) 4 Sets 30” AMRAP Max. Power Snatch @ 50% 30” AMRAP Max BMU o Practica 1’ Rest Metcon 12’ EMOM M1: 3 Power Snatch + 3 OHS* M2: 2 Hang Sqt Snatch M3: 1 Sqt Snatch *Adv: 40” Max OHS S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Reps) 3 ROUNDS 1’
Abr 2018
Weightlifting (Bench Press) Build a 3RM en 4 Sets 2’ Set Rest: Max weighted Ring Rows feet eleved Or practice Butterfly Pu Metcon (Tiempo) 5 RFT 12 Burpees Box Jump @ 60/50 24 DU 12 T2B 8 Hang DBall Cleans @ 50/40
Abr 2018
Metcon (Tiempo) FOR TIME 9-7-5-3-1 DL @ 80% 2-4-6-8-10 HSPU Adv: 1/2 Strict HSPU + 1/2 Kipping HSPU 1/1 – 2/2 – 3/3… etc Skill Butterfly Pull Ups/C2B Metcon (Rondas y Reps) 10’ AMRAP 10 Pull Ups 10 Thrusters @ 43/30 Rx+: C2B / DB Thrusters @ 22’5/15
Abr 2018
Metcon -4 SETS- 10 Barbell bent over Row 10 Weighted Push Ups Rest 90” Metcon (Tiempo) PARTNER WOD -FOR TIME- 1500m MB Run together 300 DU* 150 Wall Balls @ 20/14* 30 BMU* *Dividir any how
Abr 2018
Metcon -3 Rounds- En 3 Min: 30/21 Cal AB/Ski Rest 90” En 3 Min: 30/21 Cal Row Rest 90” En 3 Min: 30/21 Burpees to target Rest 90” *Anotar los peores tiempos de cada estación
Abr 2018
Weightlifting (Clean and Jerk) 12’ EMOM M1: 3 PCL M2: 2 Hang Squat Clean M3: 1 Squat Clean and Jerk S1: 65% S2: 70% S3: 75% S4: 80% Metcon (Rondas y Reps) 12’ AMRAP 2 Rounds of DT @ 50/35 100m KTB Farmer Walk 2 Rounds of DT @ 60/40 100m KTB Farmer Walk Max Rounds of DT @ 70/45 “DT” 12 DL 9 HPCL 6 Jerks
Abr 2018
Metcon (Reps) 2’ ON 2’ OFF x 3 SETS Sprint Run 100m 10/7 C2B Max Front Squats @ 70% (From Rack) Metcon (Tiempo) FOR TIME 21-15-9-6-3 Alt. DB Snatch @ 22,5/15 T2B Box Jump @ 60/50
Abr 2018
Weightlifting (Back Squat) 2 ROUNDS 8 Reps @ 65% Rest 60″ 6 Reps @ 70% Rest 60″ 4 Reps @ 75% Rest 2′ Metcon (Tiempo) PARTNER WOD -FOR TIME- 500m Run (Juntos) 150m Row* 300m Row* 600m Row* 300m Row* 150m Row* 500m Run (Juntos) *A1: Work / A2: Rest *Cada atleta completa todos los intervalos de remo A1: 150m / A2: 150m / A1: 300m / A2: 300m… etc
Abr 2018
Metcon (Reps) -2 ROUNDS- 20″ AMRAP Hang Power Snatch @ 50/35 Rest 40″ 30″ AMRAP Power Snatch @ 50/35 Rest 30″ 40″ AMRAP Squat Snatch @ 50/35 Rest 90″ *Anotar reps totales Metcon (Reps) 4 x 2′ AMRAP 12 T2B 12 Alt. DB Snatch @ 22’5/15 Max RMU 2′ Rest / AMRAP
Abr 2018
Metcon 4 SETS 2’/SET 10 DB Bench Press 10 Weighted Ring Rows feet eleved Metcon (Tiempo) 4 RFT 40 DU 15 SDLHP @ 40/30 12 Box Jump @ 60/50 9 DBall Cleans @ 50/40 TC 12′
Abr 2018
Metcon 12′ EMOM M1: 12/10 Cal Row M2: 5 DL @ 120/90 + 5 HSPU* *+1 Rep of HSPU every minute Metcon (Rondas y Reps) 14′ AMRAP 7 Wall Balls @ 20/14 7 Burpees 150m Sprint Run
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